Triceps Dip (Weighted)
SETS
WEIGHT & REPS
1
0kg x 10 reps
2
0kg x 10 reps
3
0kg x 10 reps
4
0kg x 10 reps
5
0kg x 10 reps
6
0kg x 10 reps
Bench Press - Close Grip (Barbell)
SETS
WEIGHT & REPS
1
53kg x 10 reps
Best Volume
Best 1 Rep Max
2
54kg x 8 reps
3
55kg x 7 reps
4
56kg x 6 reps
5
57kg x 5 reps
6
58kg x 5 reps
7
59kg x 5 reps
8
60kg x 4 reps
Best Weight
Plank
SETS
TIME
1
40s
2
40s
3
40s